Monday, May 26, 2014

#35 of 52 - Soaring Eagle Half and SPEED WORK OUTS

I've run several half marathons at Soaring Eagle Park now. The trails are good there. The terrain is challenging--undulating with a few rocks and roots. My ankles are sore today! I've done only road races lately so it was nice to get back on the trail but I can tell my ankles were a little disgruntled about it.

I met up with my new running friend, Tina, before the race and then chatted with her for the first couple of miles on the trail. But then we got separated. I ran the rest of the race behind a guy. Actually, I felt like I was chasing him and that made me go faster. About 1/4 mile from the finish, his shoe came untied. He pulled over to tie it and I slung shot passed him. I felt a little bit bad about that after he pulled me along the whole way. It made me thankful that I have little compression thingies on laces. My shoes can't come untied!

Tina and me before the race
 
Here are the compression thingies on my shoe laces. I love them because it's really quick to adjust the tightness of your shoes. There's no untying and retying. I started using them when I did triathlons to save time in the transition area. You can buy them at a fabric store.
 

SPEED WORK: So, last week I was feeling like I'm ready to try running faster. Up until now, I've been cautious about overdoing it and getting injured. I used to do speed work and it was very effective. There are all kinds of things you can do to pick up your pace. Click here for an article that I love from Runner's World about speed work.

My speed work out of choice is intervals at the track. Equipment needed: a stop watch (I use a Timex Ironman watch; I've owned several over the last 20 years). First, I do a slow mile to warm up. Next, I do a quarter mile at a faster pace (one lap). Then, do a quarter mile at a slow pace to recover. I run the recovery lap instead of walking because I want to train myself to recover while running. Right after I finish the recover lap, I go into the next fast interval lap and so on. Last week, I did 2 intervals (one fast lap and then a slow lap is an interval). I will do only one interval workout a week. I will work my way up to doing 4 intervals in a workout over the next couple of weeks. My goal is always to make my last fast lap faster than the preceding fast laps--called a negative split. Negative splits can be hard to do but they really get you in tune with your body and your pace. I'll incorporate a heart rate monitor sometimes to make sure I am doing my fast laps at 90% of maximum. Finally, I cool down with a slow mile or more. I like to only run for about 30 minutes when I do interval work. It is suggested that for longer distance training, like for half marathons, the intervals should be longer than a quarter mile. I will try to progress to half mile (two laps) for my "fast lap" and quarter mile (one lap) for my "recover lap."

Speed work has worked for me in the past. Let's see if I can break 2 hours on a half marathon this summer. In fact, my goal is to do a 1:45 half marathon. It's a lofty goal, but why not!

My Timex Ironman watch
 

Monday, May 19, 2014

#34 of 52 - Snohomish Womens Run and WORDS ON FUELING YOUR BODY

Enjoyed this run yesterday! It was probably because the sun was out. It was along some fields and a river, and it was pretty. Dogs were not allowed. But my friend, Tami, was! She is recovering from plantar fasciitis so she did the 10K. We ran the first 3 miles together before she hit her turn-around point, and then I was alone. In an effort to find someone to converse with, I ran faster to catch up to folks and then slower to hang back for people. I wasn't making any connections and gave up after a few miles. About 1.5 miles before the finish, I came upon a young woman, Amy, whose earphones had quit working so she had music emanating from her pocket. Loving the song that was currently playing, I asked if I could run along and listen. I learned this was her first half marathon and we ran to the finish together.

Thanks to the Boeing Wellness Program, I received a pedometer in the mail last week (husband works at Boeing). I decided to wear it for the half marathon. I took 21,970 steps during the race. I wonder if anyone else has counted their steps on a half marathon. I bet they take fewer steps. I have a short stride. When I want to go faster, I don't lengthen my stride. Instead, I pick up my turnover. This is for 2 reasons: 1) I am so inflexible that I can't really lengthen my stride, and 2) I believe a longer stride means harder pounding on the body and increases my chances for injury.

Running to the finish with Amy
 

Tami and me with our finishers medals
 
FUEL. I would love to eat chocolate and pie and ice cream for every meal but, sadly, it just doesn't bode well for staying healthy. Instead, I try to balance my meals with carbs and protein. About 20 years ago I used a formula from SERIOUS Training for Endurance Athletes by Rob Sleamaker and Ray Browning to calculate how much protein I should eat daily and it was a high, seemingly unobtainable amount. I love the book and respect the authors so I've been trying to eat enough protein ever since. I eat chicken, eggs, and fish. I also use protein powder in smoothies. I grew up on a farm eating beef and I just don't crave it as an adult. My husband tries to get me to eat beans but they make my exhaust stink too much, even if I take Beano with them.
 
It can take a lot of experimenting to determine what works for race day nutrition. I've tried all kinds of things in training. Remember, NEVER TRY ANYTHING NEW ON RACE DAY. Go ahead and experiment with that, too, if you don't believe me. Luckily, I have a steel-lined stomach. I could eat a ham sandwich during a race and not be adversely affected. For race morning breakfast I usually skip the protein because I'm too lazy to cook that much. I make a bowl of oatmeal or Malt-O-Meal or rice cooked in milk. If I do chose to add protein, it's a hard boiled egg. During the race I eat a pack of Gu about every 45 minutes and chase it down with several big gulps of water. That's why I carry a water bottle with me on the half marathons. The flavors of Gu that I like are Salted Caramel and Tri Berry. I would really like to take Hammergel instead of Gu. Hammergel contains more complex carbohydrates that digest just a little slower than Gu so you don't see a big spike in blood sugars. Unfortunately, I used Hammergel during my Ironmans and while training for them and I can't bring myself to swallow another ounce of it. My stomach would be happy with it but I can't stand the flavor any more. If the race is offering sports drink at the aid stations then I'll take a couple of swallows of that along with way, too.
 
I have a friend (don't worry, Tami, I won't name names) who is at the other end of the spectrum from me. Her stomach is much more particular than mine. She shouldn't eat solids before a race (only a shake for breakfast), usually no gel during a race (can make her throw up), and no sports drink on the course (unless it is very watered down). It just takes time and experience to figure out what works for you!
 
Here is the water bottle I use. It has a zipper pouch that I put a tissue, Gu, and car key in.
 
My favorite Gu flavors: Tri-Berry and Salted Caramel. The salted caramel is surprisingly not too sweet.
 

Monday, May 12, 2014

#32 and 33 - Another Double Header and RECOMMENDATIONS FOR RUNNING BACK TO BACK RACES

Since I shared my blog publicly last week, I have receive some really helpful suggestions that might make this a little more useful and interesting read! I will try to write more about what I do to prepare for, run, and recover from a half marathon. In fact, I'll pick an issue each week and give my opinions. That got me thinking about it, and I realized my racing has been a low priority in my life. I mean, I don't spend much time thinking about it. I spend most of my time trying to raise 2 kids with my husband and running my business (I am in independent consultant and CPA). I am excited about where this heightened awareness may take me! If you have questions or suggestions, please let me know.

#32 First Call Spring Half Marathon (5/10/14) Saturday's run was the First Call Spring Half Marathon. It is my third half on this course with the First Call Running Club and I am really starting to like it. It's flat and scenic, and now I know a few people that I can chat with while we run. I ran with my dog, Hero. He has become a very nice running partner. They gave Hero his own medal at the finish line!




#33 Mother's Day Half Marathon (5/11/14) It was a beautiful, sunny day in Kirkland on Sunday. The course was rather undulating. The second half of the race was along Lake Washington and I enjoyed the views. Plus, I got a lovely medal at the finish. I spent the rest of the day with my family. My mom lives in an Alzheimer's home and has been there since February. My dad brought her to their house for the day. Even though she lived in their house for the last 13 years, it was obvious that she didn't really recognize it. But she was happy and that was good.

 
 
RECOMMENDATIONS FOR RUNNING BACK-TO-BACK HALF MARATHONS IN TWO DAYS. I have done 9 back-to-back halfs (2 days in a row--18 races) so far. I also used to do relay races where I ran 3 times in 24 hours. And with those experiences, I have learned that eating a big, healthy meal as soon as possible after I run is really important for getting ready for the next run. It is my number 1, most important thing that I do. My favorite meal is spaghetti with meatballs. I believe in taking in carbs and protein together.
Two, I hydrate. I don't like to drink water but I find that it goes down easier if it's not cold. My urologist taught me that. I thought it sounded gross to drink room-temperature water but it really does work for me. 
Three, stretch lightly (as opposed to not stretching at all). I will discuss my stretching routine and strategies in another post.
Four, rest and sleep. Try not to do a lot of housework or yard work after the first race. Rest your body and go to bed and get 8 hrs of sleep. I am not very good at following number four. Watching a movie or two after the first race is a great way to get myself to relax and stop moving.  
Five, sometimes I have sore muscles--hamstrings, calfs, quads. So, I've soaked them in Epsom salts. I will also write more about soaking in another post.
And that's all I think I do for back-to-back races, I think.


Monday, May 5, 2014

#30 and 31 - The Tacoma Runs

Last weekend's races were brought to us by those crazy guys at the Tacoma City Marathon Association who also started the Marathon Maniacs and Half Fanatics clubs.

#30 The Ghost of Tacoma (5/3/14) This was a special race mainly for Half Fanatics and Marathon Maniacs held on the day before the Tacoma City Marathon. There were about 70 of us running. I ran the second half of the race with a gentleman who was doing a full marathon. We talked about all the races we'd done before. It was great to pass the time away.




#31 Tacoma Half Marathon (5/4/14) I loved this race! We started in Gig Harbor and ran to downtown Tacoma. Highlights included going over the Tacoma Narrows Bridge (just a great as running over the Brooklyn Bridge!), running along a memorial to those who lost their lives in the military (very emotional), and running along the northern waterfront (a lot like running at Alki beach in my neighborhood).

I met up with a man around mile 4. He was probably in his late 50s. (He is on the left in the yellow/black jacket below.) This was his first half marathon. I think he'd survived a few rough periods in his life and he was just so thankful to be running. We chatted all the way to the finish line. The miles went by so quickly and painlessly. I got a special medal at the finish line because I ran the Ghost of Tacoma the day before!

This is my favorite run so far. Definitely.


The photos below are from previous races. I didn't get pictures from this year's race and I am bummed that I didn't run with a camera. But these pictures give you an idea of what the run was like!